The anterior pelvic tilt describes a posture deviation where your pelvis tilts forward, causing your buttocks to lift and too much extension in your lower back, according to corrective exercise specialist, Anthony Carey, owner of Function First Exercise Studio in San Diego. This is one of the causes of back, hip, knee and neck pain. Doing a combination of strength and stretching exercises can help prevent the condition from worsening and improve your posture.
Standing Hip Flexor Stretch
Stand with your left leg in front of you, and bend both legs slightly. Point both feet forward, and tighten your right buttock. Shift your weight to your left foot, and raise your right arm above your head. You should feel a stretch in your right hip flexors and upper thigh. Hold the stretch for five to six deep breaths, switch legs and repeat the stretch on the other hip. You can flex your torso toward the front leg to stretch.
Standing Toe Touch
Place your feet together on top of a half-foam roller with your heels on the ground. Place a cushion or folded bath towel between your knees. Raise both arms above your head, and bend forward to touch your toes. Bend your knees if you need to touch. Take five to six deep breaths as you hold the stretch. Roll yourself up to starting position, and repeat the movement five to six times.
Floor Bridge
Lie on the ground with your arms by your sides, and your feet flat on the ground about hip-width apart. Lift your buttocks up as high as you can. Tighten your buttocks for three deep breaths, and lower them to the ground. As soon as they touch the ground, lift them up again. Do 10 to 12 reps for two sets. Keep your legs and feet parallel to each other.
Considerations
When you do strength training, do exercises in a standing position to strengthen your abdominal, hip and back muscles instead of sitting down, physical therapist Gray Cook recommends, author of "Athletic Body in Balance." When you do pulling, pushing, squatting and rotating exercises in a standing position, you strengthen your hips and spine. Sitting down to exercise worsens the anterior pelvic tilt.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Athletic Body in Balance"; Gray Cook; 2003
